Name: Playbook - Nick Helton, DPT - W5/D4 Week 5: Day 4
Uploaded: 2022-02-11T12:45:57.041Z
Duration: 60 min
Description: W5/D4 Week 5: Day 4

Day Four: This workout really hits the upper back and thoracic spine to bring it all home! In week five, the RPE is ramped up, and more aerobic fitness.

The workouts are structured in FOUR Phases:
[ WARM UP ]
[ PREPARE ] 
[ STRENGTH ]
[ PHYSICAL PREP]

This is an approach that covers the entire spectrum of HEALTH.

Perform between 15 and 20 minutes of steady state cardio
Options:
- Walking on treadmill or outdoors
- Cycling, rowing, assault bike or alternative cardio machine

Guidelines:
Intensity - RPE 5 (should be able to hold conversation without much difficulty)

Aerobic Fitness III

PREPARE 
[ All Weights and Sets @ RPE7 -- See Dr. Nick's Rehab Guide for help on RPE ]

This circuit is designed to help improve all the specific ranges of motion available in the shoulder. Use it to prepare your shoulders for the rest of the workout!

Do as many QUALITY reps as you can within the time provided!

Note: The movements that are "repeated" in the circuit because they are done one side at a time. The movement will say either "right" or "left" which will help you keep track of which side you've already done!

SET 1: RIGHT ARM ON BLOCK
SET 2: LEFT ARM ON BLOCK
- Lying flat on your stomach
- Put a yoga block or pillow under your elbow
- Lift hand up into external rotation, hold 2-3 seconds
- Lower down and push into the ball underneath, hold 2-3 seconds
- The goal is to hold both ranges of motion and work shoulder mobility strength

Prone Shoulder IR ER Isometric Holds End Range

- Lay on a foam roll
- Hold a PVC pipe (or golf club, broom stick, etc)
- Press the PVC over your head AND down towards the floor
- In the video, you can (probably) see my LEFT shoulder does not externally rotate as well as my right. 
- Try to work to get both arms to the floor while pressing

Foam Roll PVC Overhead Press

- Stand with both hands on the wall, just above shoulder height
- Lean your head and shoulders down towards the ground
- Feel in stretch in your shoulders and upper back
- Higher hand position will give you more upper back mobility

Standing Thoracic Extension on Wall

Shoulder Specific Movement Prep

[ALL WEIGHTS AND SETS @ RPE 7]
- Start in tall plank
- Reach up for the ceiling with one arm
- Keep stabilization arm down and straight
- Focus on turning your entire body, and reaching the arm up vertical
- If too challenging, work on your knees

Tall Plank Shoulder Rotation Reach

The second rotator cuff specific strength circuit!

Weights and sets @ RPE 7

-Standing upright, use resistance bands
-Crossover symmetry use is ideal, but other bands work well
-Elbows bent to 90 degrees
-Pull Hand vertical, rotating at the shoulder (think throwing a ball)
-Control the eccentric lowering
-Keep chest tall, don't lean bodyweight

Shoulder External Rotation Bilateral - Crossover symmetry

- Begin upright facing away from bands
- Attach the bands - ideally Crossover Symmetry - above your shoulders
- Start low, keep elbows straight, and raise up in a snow angel motion to the ceiling
- Keep tension on the band as you go through a full range of motion

Shoulder Abduction Raises - Facing Away - Crossover Symmetry

- Start in half kneeling position
- Use a rope, cable handles, or bands
- Pull above your head into external rotation
- Keep elbows bent as you pull
- Minimize momentum and leaning your body

Half Kneel - Rope Face Pulls at 90

Rotator Cuff Trio II

[ALL WEIGHTS AND SETS @ RPE 7]
- Begin upright
- Hold a weight (kettlebell, dumbbell, object)
- Squat to full depth
- Keep object close, torso upright

Goblet Squat - Full Range of motion

PHYSICAL PREP
[ All Weights and Sets @ RPE7 -- See Dr. Nick's Rehab Guide for help on RPE ]

GPP Stands for General Physical Preparedness. This circuit is designed to amplify the rest of your body.

Do as many QUALITY reps as you can within the time provided!

Note: The movements that are "repeated" in the circuit because they are done one side at a time. The movement will say either "right" or "left" which will help you keep track of which side you've already done!

SET ONE: RIGHT ARM PRESS
SET TWO: LEFT ARM PRESS
- Start in half kneeling position
- Hold the kettlebell over your head
- Reach the hand on the same side as the back leg towards the ground
- Once on the ground, rotate the kettlebell up towards the ceiling
- Keep the kettlebell over your head during the rotation

Half Kneeling Kettlebell Windmill

SET ONE: LYING ON RIGHT
SET TWO: LYING ON LEFT
- Begin lying on your side
- Take your top arm and grab the front of your bottom foot
- Cross your top leg over and in front of your body, keep that leg down during the movement
- Turn your top shoulder and upper body away back behind you while holding a stretch on the bottom leg

Bretzel Mobility Stretch

- Hold two dumbells, kettlebells, or plates
- Keep torso upright as you walk
- focus on holding chest up tall, and not allowing your body to sway side to side

W5/D4 Week 5: Day 4

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